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D.C. Athletics Potomac Regatta, Manual

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D.C. Athletics Potomac Regatta Manual Download Page 14

 

13 

 

Training guide diagram 

                                                                                         

   

Start position 
Keep  your  arms  straight  in  front  of  you, 
shoulders relaxed, head up, eyes look forward, 
feet and calves compressed vertically

.   

                                                                 

 

 

 

                                                               

Sliding    process 

                                                               

Grab  the  arm  with  your  hands,  keep  the 
body  in  correct  posture  and  angle.  Open 
the legs slowly and move them forward .

   

 

 

 

                                                               

Return position   

                                                             

Straighten your legs forward, pull the handle 
to the chest, relaxed your shoulders and look 
forward.

   

 

 

After you have mastered the correct posture and rhythm of your rowing movement, the technique will be easier 

than regular rowing, then you will experience the benefits of rowing machine training soon.   

 

 

 

 

 

 

 

Summary of Contents for Potomac Regatta

Page 1: ...0 Potomac Regatta MANUAL ...

Page 2: ...w the doctor s advice before training 3 The rower is not intended for use by persons with reduced physical sensory or mental capabilities or lack of experience and knowledge unless they are given supervision or instruction about use of the rower by someone responsible for their safety 4 Keep your children and pets away from the rower which is only for adults 5 Place the rower on a level surface wi...

Page 3: ...r is less than 135kg 11 The rower is not suitable for use as medical equipment 12 During lifting or moving the rower be careful do not hurt your back Use correct movement method or with the assistance of others ...

Page 4: ...3 ...

Page 5: ...4 ...

Page 6: ...ot webbing 1 16 Right fixed connection plate assembly 1 61 EVA pad 2 17 Tablet plate assembly 1 62 Retractor assembly 1 18 U belt 1 63 Upper sleeve 1 19 Pulley shaft Q235 φ10 89 1 64 Water pump 1 20 Belt wheel shaft Q235 φ10 106 1 65 IPAD holder 1 21 M6 cylindrical nut Q235 φ10 20 8 66 Allen screw M6 110 4 22 Long shaft Q235 φ10 305 1 67 Allen screw M6 55 1 23 Seat roller shaft Q235 φ8 320 2 68 He...

Page 7: ...Footplate 2 82 Nylon nut M6xH6xS10 1 37 Adjust the pedal 2 83 Nylon nut M8xH7 5xS13 16 38 Column footpad 2 84 Nylon nut M3xH3 8xS6 12 39 PU roller 4 85 Cap nut M8 H16 S13 12 40 PVC casing 2 86 Hex nuts M8 H6 8 S14 2 41 PVC casing 2 2 87 Flat washers d8 Φ16 1 5 49 42 PVC casing 3 4 88 Flat washers d3 Φ7 0 5 24 43 PVC casing 4 1 89 Shaft ring D8 0 8 4 44 PVC casing 5 1 90 Shaft ring D20 1 0 1 45 TC ...

Page 8: ... the following parts in the box List of installation parts No description quantity No description quantity A Whole rower machine 1PC B Seat set 1PC C Water pump 1PC D Block for seat cushion 2PCS E Allen screw 2PCS F Allen spanner 1PC A B C D E F ...

Page 9: ...t on the floor Note that one hand is on the round tube of the frame N and the other hand pushed out on the guide rail M slightly to prevent the pinch ２ First slide the seat set B into the guide rail then use the Allen screw E to fix the block for seat cushion D on the guide rail thus the assembly is completed A N M B D E ...

Page 10: ...fill the water tank Refer to the digital mark on the side of the tank to measure the amount of water in the tank 3 Pump water as shown in figure2 Place a bucket next to the rowing machine and use water pump C pumps water from the bucket into the tank Then stuff the water tank plug G into the upper tank Lastly use a dry cloth to dry the water around the rower F i g 1 C G ...

Page 11: ...10 G C F i g 2 ...

Page 12: ...move the seat set B to the end when the rower is to be folded then hold the round tube of frame N with your hand pull up slightly to prevent the seat set from falling down when rower is folded and damage the rowing machine B N ...

Page 13: ...12 Product movement Lift the end of the guide rail and then move the rower to the desired position ...

Page 14: ...hands keep the body in correct posture and angle Open the legs slowly and move them forward Return position Straighten your legs forward pull the handle to the chest relaxed your shoulders and look forward After you have mastered the correct posture and rhythm of your rowing movement the technique will be easier than regular rowing then you will experience the benefits of rowing machine training s...

Page 15: ...racticing Training phase This stage is formal training stage You can improve the flexibility of your legs muscle after a long term regular practice During the training it is important to do the stable training intensity according to their own training situation and choose the reasonable training intensity so keep the heart rate within the target values listed in the following table At least 12mins...

Page 16: ...you need to use another method First do the warm up exercise then do the regular practice increase the strength of training near the end of training phase increase the resistance of legs but pay attention to slow down training speed while increasing the strength to keep the heartbeat within the target value and do some finish exercise after training Weight loss To achieve the effect of weight loss...

Page 17: ... 6s while no signal input c The window is also for WATT Every 5s WATT and SPM display interactively 5 STROKES 0 9999 0 9990 10 yes yes Rowing strokes share the display window with TOTAL STROKES and every 5s display interactively 6 TOTAL STROKES 0 9999 no yes no Total strokes 7 PULSE P 30 230 BPM 0 30 230 1 BPM yes yes a When a pulse signal entered the initial display time is 7 5s counted by the fi...

Page 18: ...e will be a long beep for 2s then into standby mode 1 2 turn off 2 1 No signal input within 4 mins monitor will enter sleep mode 2 2 Monitor wake up when there is a signal or button input 12 TARGET TIME User sets the target time 13 TARGET DISTANCE User sets the target distance 14 TARGET CALORIES User sets the target calories 15 TARGET STROKES User sets the target strokes 16 TARGET PULSE User sets ...

Page 19: ...en buzzer rings for 1s B Or in standby mode press mode button monitor displays MANUAL and press mode button again buzzer rings 1s MANUAL function start as shown in picture 9 Time distance calories pulse spm watt total strokes and strokes start counting as per workout C No any button press no RPM signal heartbeat input in 4mins during processing buzzer beeps 0 5s then into standby mode D Press star...

Page 20: ...itch to select target time function time window flashed and then press mode button to start time setting function 2 TARGET DISTANCE Picture 16 A During monitor flashing displays target press mode button then press up to switch to select target distance function distance window flashed and then press mode button to start distance setting function 3 TARGET CALORIES Picture 17 A During monitor flashi...

Page 21: ...Ⅵ Bluetooth app connection 1 Scan QR code to download app 2 Download address install the software that can scan QR code on the system then download by scanning QR code directly 3 there is a instruction for use after install app Note 1 When there is no any button press no RPM signal no heartbeat signal input in 4 mins buzzer beeps 0 5s and then enter standby mode 2 When the window shows desalinatio...

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